As families are preparing to get back into the school routine, they are often searching for ideas on what to pack into the lunch box. With a little bit of planning, lunches can be appealing and healthy for your children.
Essential things to consider are:
Plan ahead of time; Involve kids in the planning and preparing
Include a variety of foods so that there is a combination of carbohydrates, protein and healthy fats.
Here is a sample menu to help you create some ideas. Depending on your child’s appetite, you can experiment with the amount of each item packed, but aim to include all of the food groups for the best nutrition.
Over the next couple of weeks, while you’re gearing up for the new school year, follow us on Facebook for tips and resources on packing school lunches. If you have any suggestions or tips, please comment on any of the posts.
Here is a sample week menu :
| Monday | Tuesday | Wednesday | Thursday | Friday | |
| Main Item | Diced Chicken breast on a whole grain wrap Suggested toppings: Romaine lettuce Cherry tomatoes Shredded Cheese Sliced Avocado Hummus or low fat dressing |
Homemade pizza on naan Bread |
Whole Grain Cereal Milk (Look for whole grain as the first ingredient, more than 2 g fibre and less than 8 g of sugar) |
Bagel with cream cheese | Turkey Sub sandwich Suggested toppings: Tomato Sliced or shredded mozzarella cheese Lettuce Reduced fat mayonnaise |
| Fruits & Vegetables |
Unsweetened Applesauce Grapes Carrot/celery sticks with dip |
Canned fruit packed in water Cherry tomatoes Cucumbers |
Strawberries Broccoli |
GrapesBaby carrots and dip Low sodium vegetable juice |
Fruit salad Sugar snap peas |
| Grain & Milk or Alternative | Yogurt (cups/drinks/tubes) |
Homemade Muffin (click on link for recipe) |
Yogurt (cups/drinks/tubes) |
Trail Mix Milk pudding cup |
Kettle corn popcorn |
| Beverage | Water | Water | Water | Water | Water |